Creating a Calmer Bedtime for Your Little One

We live in a world saturated with screens. From phones and tablets to TVs and computers, they're everywhere! And while technology offers incredible benefits, it can also have a significant impact on our children's sleep. As a children's sleep consultant, I often see how screen time contributes to sleep challenges, and I want to help you navigate this tricky area.

Let's talk about why screen time can be a sleep disruptor and, more importantly, what you can do about it.

The Blue Light Effect: A Sleep Thief in Disguise

One of the biggest culprits is blue light. Screens emit this type of light, which is similar to daylight. When our eyes are exposed to blue light, it suppresses the production of melatonin, the hormone that tells our bodies it's time to sleep.

Think of it this way: blue light sends a "wake-up!" signal to the brain, even when it's bedtime. This can make it harder for children to fall asleep, even if they're tired.

Beyond Blue Light: Other Screen Time Impacts

But it's not just about blue light. Screen time can also:

Overstimulate: Fast-paced shows, video games, and even engaging apps can overstimulate a child's brain, making it difficult to wind down.

Disrupt Routines: Screen time before bed can disrupt the calming bedtime routine that signals to your child it's time to sleep.

Reduce Relaxation: Engaging with screens can be less relaxing than other bedtime activities, like reading or listening to calming music.

Creating a Screen-Smart Bedtime Routine

So, what can you do to minimise the negative impact of screen time on your child's sleep? Here are some practical and manageable tips:

The One-Hour Rule: This is a big one! Aim for a screen-free period of at least one hour before your child's desired bedtime. This gives their brain a chance to wind down and start producing melatonin.

Wind-Down Activities: Replace screen time with calming activities like reading books, listening to audiobooks, having a warm bath, or gentle stretching.

Optimise the Sleep Environment: Make sure your child's bedroom is dark, quiet, and cool. Blackout curtains can be a great investment.

Consistent Bedtime Routine: A consistent and predictable routine is crucial. Include screen-free activities as a regular part of it.

Daytime Screen Time: Be mindful of screen time throughout the day, especially in the late afternoon and evening.

Finding What Works for Your Family

I understand that screen time is often a part of modern life. It's not about being perfect, but about creating healthier habits. As a children's sleep consultant, I can help you find a balanced and sustainable approach that works for your family's unique needs.

Ready to create a calmer, more restful bedtime?

If you're struggling with screen time and its impact on your child's sleep, or any type of sleep challanges, I'm here to support you.

Book a complimentary call to discuss to have a friendly chat and discuss your situation.

Have a Chat with Emma

Let's work together to create a sounds and restful nights sleep for everyone.